7 Weight Loss Friendly Foods You Should Eat.
This is not news, not all foods are created equal. We also know that the most delicious foods are those that bear the most calorific content. We never really stop to think before we indulge that the complex chemical content within food has the ability to affect hormonal balance, appetites, moods, metabolism and yes even your sex drive! Below is a compiled list of the best weight loss friendly foods that are supported by science and what you should endeavour to eat.
Eggs, eggs and more eggs. Once considered to be cholesterol laden they are now making a massive comeback as a weight loss friendly food due to the high protein and fat content that satiates the appetite. A recent study of 30 women considered overweight, demonstrated that eating eggs for breakfast created the feeling of being satiated and consequently they ate less for the next 36 hours. 2
Eggs are very nutrient rich in comparison to high calorific content refined carbs. They encompass most of the required nutrients if you are on a temporary calorie restrictive diet and may help to promote healthy weight loss.
Leafy Green Vegetables
Who would have thought that the spinach you detested as a child would become so loved and needed as an adult? Leafy green vegetables such as Kale, Spinach, Collard Greens, cabbages and others are a perfect for healthy weight loss regimes. They are low in carbohydrates, fibrous and can be eaten in copious amounts without overdoing calorific content. They are “Low energy density foods” meaning that a large amount can be consumed without increasing the calories 5. On top of that, leafy greens are incredibly nutritious in that they are full of vitamins and minerals such as calcium and antioxidants 6
Oily fish like salmon, mackerel and trout are very healthy and satiating with relatively few calories. These fish are full of high quality protein, good omega 3 fats, minerals such as iodine and calcium. Iodine is essential for the proper functioning of the thyroid gland which helps to maintain the body’s metabolism 7. Omega 3 fatty acids play a major role in brain function, reduction of inflammation, obesity and metabolic disease 9, 10
Lean Cuts of Meat and Chicken
Meat despite its unfair reputation has some true health benefits. Red meat in appropriate quantities does not raise the risk of heart disease or diabetes 12,13.
The reality is lean cuts of meat are weight loss friendly foods simply because they are so high in protein. Protein is the most filling nutrient and studies have demonstrated that you can burn up to 80-100 calories more a day 16, 17. Research has shown that by increasing your protein content by 20% you can cut your hunger cravings by 60% respectively. 19, 20 If you are on a low-carb diet that allows fat intake you can eat cuts that have some fat content. However, if you are a high carbohydrate diet lean cuts of meat would be more suitable.
Avocados are truly a unique fruit. Unlike other fruits that are full of carbs, avocados are unusual in that they are high in mono saturated fats. Oleic acid to be precise, this is the same type of lipid found in olive oil. Despite its high fat content, they also contain significant amounts of water and fibre making them less calorie dense then you would imagine. They are a perfect accessory for any salad by simply bulking it up and their good fat content can increase carotenoid antioxidant absorption for various vegetables 25. They are also full of potassium and good fibre to help the digestive system.
Nuts are high in fat but they are not fattening, they make for a tasty snack whilst offering you a right blend of balanced protein fibre and healthy fats. Research as show that they improve metabolic health and promote healthy weight loss 31, 32
Grapefruit has a powerful impact on weight loss, so much so they have been studied directly.
In a recent study over 12 weeks in 90 obese individuals, those that ate half a fresh grapefruit prior to meals had an extra weight loss of 3.5 pounds as well has having a more reduced resistance to insulin.
In a nutshell eating half a grapefruit prior to meal consumptions may help to make you feel satiated and eat less overall whilst staying healthy.
Being on a diet should not be about starvation but in fact it should be about finding healthy foods to consume of which there are many.
Whole foods, fish, lean meat, green leafy vegetables, nuts, avocados and so much more. You can achieve your fitness and healthy weight loss goals with regular exercise and healthy eating and this will help on your journey to a healthier life. Stay tuned to our weekly insights on healthy eating and living.
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- 31Trusted Source, 32 Trusted Source
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- 9 Trusted Source, 10 Trusted Source, 5 Trusted Source
- https://www.ncbi.nlm.nih.gov/pubmed/12514302 (6)
- 3Trusted Source).